WEBVTT 00:00:09.839 --> 00:00:13.179 The mic is hot and the game is on. You're listening 00:00:13.179 --> 00:00:16.100 to News for the Nation podcast by Aces Nation, 00:00:16.399 --> 00:00:19.480 where we talk about nutrition, sports performance, 00:00:19.859 --> 00:00:22.820 the journey of a student athlete, and more. I'm 00:00:22.820 --> 00:00:28.780 Claire. I'm Zach. Time to level up. Welcome back 00:00:28.780 --> 00:00:31.679 sports fans. Today we're talking about return 00:00:31.679 --> 00:00:34.340 to play protocol, what we're calling the mods 00:00:34.340 --> 00:00:37.840 pod, so any modifications that come through training, 00:00:38.219 --> 00:00:41.079 the importance of return to play protocols, how 00:00:41.079 --> 00:00:44.520 they intermingle with what we do at ACES nations 00:00:44.520 --> 00:00:48.100 and how we can provide those types of insights 00:00:48.100 --> 00:00:51.280 to coaches from the medical staff and just connect 00:00:51.280 --> 00:00:54.740 every working part of the organization together. 00:00:55.539 --> 00:00:57.399 So Tiana and I are going to kind of discuss a 00:00:57.399 --> 00:00:59.280 lot of these different topics. And I know Tiana 00:00:59.280 --> 00:01:04.459 is going to start us off. Yeah. So the last podcast, 00:01:04.659 --> 00:01:06.959 Zach and I talked a lot about the connections. 00:01:07.549 --> 00:01:11.269 how we see them anyway at aces between parents 00:01:11.269 --> 00:01:13.650 coaches and athletes and today we kind of wanted 00:01:13.650 --> 00:01:17.450 to bring in the way that we work alongside the 00:01:17.450 --> 00:01:20.930 sports med staff as well to make sure that athletes 00:01:20.930 --> 00:01:24.810 are getting the benefit of the holistic approach 00:01:24.810 --> 00:01:27.859 to performance and making sure that You know 00:01:27.859 --> 00:01:31.239 we're doing our best to mitigate injury on the 00:01:31.239 --> 00:01:33.299 front end but then if an athlete does happen 00:01:33.299 --> 00:01:36.140 to get injured how we work alongside that staff 00:01:36.140 --> 00:01:39.719 in order to provide transparency to coaches through 00:01:39.719 --> 00:01:43.200 the process and parents and also to get athletes 00:01:43.200 --> 00:01:45.719 as healthy as possible and back on the active 00:01:45.719 --> 00:01:50.079 roster. So we're going to go over all the different 00:01:50.079 --> 00:01:54.099 ways that we approach that today and the ways 00:01:54.099 --> 00:01:59.569 that aces. supports staff in those efforts. So 00:01:59.569 --> 00:02:03.510 I guess the first thing I want to bring up is 00:02:03.510 --> 00:02:07.390 within the app, and this is done probably in 00:02:07.390 --> 00:02:10.770 a wide variety of ways, no matter if you're using 00:02:10.770 --> 00:02:13.289 some sort of technology, you're putting this 00:02:13.289 --> 00:02:16.150 in Google Sheets, or maybe you're just writing 00:02:16.150 --> 00:02:18.710 it on paper and the staff is sharing it with 00:02:18.710 --> 00:02:21.699 coaches, but In any way you do this, you do want 00:02:21.699 --> 00:02:24.680 to have transparency in that return to place 00:02:24.680 --> 00:02:30.599 status. So, we approach this in a way where medical 00:02:30.599 --> 00:02:33.960 staff have an area of each athlete's profile 00:02:33.960 --> 00:02:36.840 or dashboard, as we call them, where they're 00:02:36.840 --> 00:02:41.340 able to go in and report on the injury and their 00:02:41.340 --> 00:02:44.419 recommendations on the status of that injury 00:02:44.419 --> 00:02:47.639 and also the protocol that they're taking to 00:02:47.639 --> 00:02:52.280 help You know get that athlete back on the field. 00:02:52.280 --> 00:02:57.129 So this is a a report that the staff can see 00:02:57.129 --> 00:03:00.169 the coaching staff can see but also we try to 00:03:00.169 --> 00:03:03.430 break it down in a little bit of a you know quick 00:03:03.430 --> 00:03:05.669 format for coaches to reference where we have 00:03:05.669 --> 00:03:09.289 an entire table our return to play status table 00:03:09.289 --> 00:03:12.449 that's color coded that gives you a quick indication 00:03:12.449 --> 00:03:15.990 of what point in the process that athlete is 00:03:15.990 --> 00:03:19.169 so you know we can dive into this a little deeper 00:03:19.169 --> 00:03:22.110 and we can talk about how that kind of influences 00:03:22.110 --> 00:03:26.599 each status on that chart but basically you have 00:03:26.599 --> 00:03:29.360 anywhere from red which is athletes injured and 00:03:29.360 --> 00:03:33.060 restricted and then you'll have a kind of a middle 00:03:33.060 --> 00:03:36.560 status where they're limited to some degree maybe 00:03:36.560 --> 00:03:39.620 limited contact if it's a contact sport or just 00:03:39.620 --> 00:03:42.819 limited in some sort of movement within that 00:03:42.819 --> 00:03:46.099 sport and then your green is your you know return 00:03:46.099 --> 00:03:49.729 to play But also it gives a coach an indication 00:03:49.729 --> 00:03:51.810 that they're coming off a recent injury. So this 00:03:51.810 --> 00:03:54.569 is something that they still need to be cognizant 00:03:54.569 --> 00:03:57.430 of while that athlete gets ready to kind of be 00:03:57.430 --> 00:04:02.729 fully involved again. And we always talk about 00:04:02.729 --> 00:04:05.669 holistic approaches to training and sports performance. 00:04:05.930 --> 00:04:10.110 And so this injury status is no different where 00:04:10.110 --> 00:04:12.610 we also include kind of the mental and nutrition 00:04:12.610 --> 00:04:16.560 side of these things. So We have documents that 00:04:16.560 --> 00:04:20.139 support athletes going through their injured 00:04:20.139 --> 00:04:22.759 time and things that they should focus on in 00:04:22.759 --> 00:04:24.879 order to help their body repair more quickly. 00:04:25.300 --> 00:04:29.139 And then we also have kind of a test for the 00:04:29.139 --> 00:04:31.279 mental side to make sure athletes, even if they 00:04:31.279 --> 00:04:33.319 have a green status and they should be ready 00:04:33.319 --> 00:04:36.120 to return, how they're feeling about that mentally 00:04:36.120 --> 00:04:39.920 in order to make sure that there's no recurrence 00:04:39.920 --> 00:04:42.319 of injury by that athlete not truly believing 00:04:42.319 --> 00:04:46.069 that they trust. that injury being repaired and 00:04:46.069 --> 00:04:50.529 being ready to go back to full play. So at this 00:04:50.529 --> 00:04:52.930 point, we'll have Zach kind of pop in here and 00:04:52.930 --> 00:04:56.470 talk about basically how he works alongside the 00:04:56.470 --> 00:04:59.930 sports medicine staff. You know, whether that's 00:04:59.930 --> 00:05:04.389 in person, but in college setting or whether 00:05:04.389 --> 00:05:07.470 that's, you know, kind of virtually through just 00:05:07.470 --> 00:05:09.750 putting based on a status that an athlete would 00:05:09.750 --> 00:05:11.790 be in, what recommendations would be that they 00:05:11.790 --> 00:05:14.310 could be working on in order to help them return 00:05:14.310 --> 00:05:18.670 to play quickly. Yeah. So really important to 00:05:18.670 --> 00:05:21.509 work closely and get clarification if you need 00:05:21.509 --> 00:05:26.129 it from sports med staff. So at the collegiate 00:05:26.129 --> 00:05:28.790 level, typically you get these injury reports 00:05:28.790 --> 00:05:32.100 and it has the name, the date that the injury 00:05:32.100 --> 00:05:36.360 happened, what their, you know, where the location 00:05:36.360 --> 00:05:39.839 is, what their status is from a field or like 00:05:39.839 --> 00:05:41.920 a sports perspective and then from a training 00:05:41.920 --> 00:05:45.160 perspective with me. And I mean, really you go 00:05:45.160 --> 00:05:48.519 through, I know you just listed off colors. I'll 00:05:48.519 --> 00:05:51.079 give like abbreviations that are normally there. 00:05:51.100 --> 00:05:53.720 Out normally means they're not participating 00:05:53.720 --> 00:05:57.740 at all. Sometimes it's like NP for no participation. 00:05:58.509 --> 00:06:01.870 Then you'll have like LP for limited participation 00:06:01.870 --> 00:06:06.529 with some indications of like what those modifications 00:06:06.529 --> 00:06:12.470 should be 80 as tolerated means they're almost 00:06:12.470 --> 00:06:15.790 fully back or almost fully cleared I guess to 00:06:15.790 --> 00:06:18.470 what they would be or they're pretty close to 00:06:18.470 --> 00:06:22.389 that level Before the injury and then FP full 00:06:22.389 --> 00:06:24.910 participation. So definitely that the green light 00:06:24.910 --> 00:06:28.339 there and they can resume activity as they normally 00:06:28.339 --> 00:06:32.959 would have beforehand. One of the things that's 00:06:32.959 --> 00:06:36.660 important, I mentioned clarity is to get exactly 00:06:36.660 --> 00:06:39.420 what you're going to be able to do or what the 00:06:39.420 --> 00:06:41.199 athlete that you're working with is going to 00:06:41.199 --> 00:06:43.259 be able to do. So communication is definitely 00:06:43.259 --> 00:06:47.660 key there. Whether that's being sent to you immediately 00:06:47.660 --> 00:06:51.660 and given as like a... No lower body reference 00:06:51.660 --> 00:06:55.000 from sports men, but then you probably know obviously 00:06:55.000 --> 00:06:57.600 that tells you what you're gonna be able to do 00:06:57.600 --> 00:07:02.779 I really find it helpful if The information comes 00:07:02.779 --> 00:07:06.500 along and it's like Let's just say it's there's 00:07:06.500 --> 00:07:10.160 an ankle injury on left side, right? I find it 00:07:10.160 --> 00:07:13.860 more helpful That it doesn't say no lower body 00:07:13.860 --> 00:07:18.600 than if it says you know, right leg as tolerated 00:07:18.600 --> 00:07:22.439 with stability as needed, you know, so I know 00:07:22.439 --> 00:07:24.120 that I can do some right leg training, like if 00:07:24.120 --> 00:07:26.199 you have a leg press or something machine, then 00:07:26.199 --> 00:07:28.920 you can do right leg, leg press for that individual 00:07:28.920 --> 00:07:31.319 athlete that I'm giving the example for. And 00:07:31.319 --> 00:07:33.360 then your upper body training can be almost as 00:07:33.360 --> 00:07:35.819 normal, probably not going to be standing for 00:07:35.819 --> 00:07:40.139 a lot of stuff. You're probably going to be seated 00:07:40.139 --> 00:07:42.379 or whatever else you're using for those different 00:07:42.379 --> 00:07:45.870 things. So I find it helpful. to have as much 00:07:45.870 --> 00:07:49.689 clarity as yes this injury may be on one side 00:07:49.689 --> 00:07:51.790 but you can still work some other things around 00:07:51.790 --> 00:07:58.629 that or it's also helpful to get like a an injury 00:07:58.629 --> 00:08:02.110 indication or a modification status that says 00:08:02.110 --> 00:08:05.990 maybe it says no axial load which means you're 00:08:05.990 --> 00:08:07.970 probably not going to have the barbell directly 00:08:07.970 --> 00:08:10.930 on your back or you know on your shoulders in 00:08:10.930 --> 00:08:15.000 the front so it's like not any load directly 00:08:15.000 --> 00:08:17.560 being placed on your spine. And that gives you 00:08:17.560 --> 00:08:20.040 an indication that, okay, I can still train the 00:08:20.040 --> 00:08:23.420 lower body. I just need to change what exercise 00:08:23.420 --> 00:08:26.660 I'm selecting and how the weight is being experienced 00:08:26.660 --> 00:08:31.160 by that athlete. So those different things kind 00:08:31.160 --> 00:08:32.860 of let you know what's happening. And sometimes 00:08:32.860 --> 00:08:35.840 it's going to be, this person can participate 00:08:35.840 --> 00:08:42.659 at 50 % of their normal or at the assigned capabilities 00:08:42.659 --> 00:08:45.820 of like the group right so in that scenario you 00:08:45.820 --> 00:08:49.240 you could either cut reps in half for all the 00:08:49.240 --> 00:08:53.519 sets or cut sets in half for all the exercises 00:08:53.519 --> 00:08:56.399 obviously if you've got like an odd number it's 00:08:56.399 --> 00:08:59.120 hard to cut in half so you probably on the cautious 00:08:59.120 --> 00:09:02.840 side do more than half at that point until they've 00:09:02.840 --> 00:09:06.460 you know gone a little bit farther in the return 00:09:06.460 --> 00:09:09.440 protocol from that or as they're working through 00:09:09.440 --> 00:09:11.440 that injury, you know, because sometimes people 00:09:11.440 --> 00:09:13.200 are able to kind of work through some injuries 00:09:13.200 --> 00:09:18.299 within reason around these recommendations and 00:09:18.299 --> 00:09:21.039 these guidelines sent to you by an athletic trainer, 00:09:21.279 --> 00:09:24.159 physical therapist, whoever is in sports medicine 00:09:24.159 --> 00:09:29.200 is what our department is here. So, yeah, those 00:09:29.200 --> 00:09:32.100 are just some kind of insights on clarity as 00:09:32.100 --> 00:09:37.679 what I'm experiencing. I do feel that generally 00:09:37.679 --> 00:09:42.500 you see a little bit more clarity and kind of 00:09:42.500 --> 00:09:46.899 insight for college settings where the sports 00:09:46.899 --> 00:09:49.179 med staff understands that the athlete could 00:09:49.179 --> 00:09:52.220 be doing things while they're injured and trust 00:09:52.220 --> 00:09:55.799 you and your expertise to execute those things 00:09:55.799 --> 00:09:58.519 in the weight room for them. But do you notice 00:09:58.519 --> 00:10:01.179 a difference with younger athletes, especially 00:10:01.179 --> 00:10:03.759 where they, you know, get an injury and they 00:10:03.759 --> 00:10:05.419 think, oh, well, that's it for me, I have to 00:10:05.419 --> 00:10:07.220 sit out for the rest of the season, or there's 00:10:07.220 --> 00:10:11.419 nothing I could be doing in order to get better? 00:10:11.940 --> 00:10:13.620 Like, do you do you notice an age difference 00:10:13.620 --> 00:10:17.320 there? Or kind of is it whether or not they're 00:10:17.320 --> 00:10:19.840 dealing with just a general practitioner doctor 00:10:19.840 --> 00:10:22.899 versus sports med doctor? I think that's a good 00:10:24.519 --> 00:10:28.080 That's a good topic to talk about because if 00:10:28.080 --> 00:10:31.379 you're a medical professional and you're not 00:10:31.379 --> 00:10:33.700 you're not sure who's gonna be working with this 00:10:33.700 --> 00:10:36.759 person and whether or not they're smart enough 00:10:36.759 --> 00:10:38.980 or you know, you don't you don't trust them and 00:10:38.980 --> 00:10:43.580 trust their opinion and All professional aspects 00:10:43.580 --> 00:10:47.340 you you may say for that ankle person No body 00:10:47.340 --> 00:10:49.379 because you have no idea what they're gonna do 00:10:49.379 --> 00:10:51.220 or who they're gonna go see right? So you may 00:10:51.220 --> 00:10:55.960 want to be on the safe side professionally to 00:10:55.960 --> 00:11:00.940 do that I I Would not say that it's only high 00:11:00.940 --> 00:11:05.820 school or like not collegiate athletes that Would 00:11:05.820 --> 00:11:10.059 be like oh gosh Her my ankle can't can't do anything 00:11:10.059 --> 00:11:12.700 lower body, but then trust me. It's it's college 00:11:12.700 --> 00:11:15.220 kids, too It just kind of depends on depends 00:11:15.220 --> 00:11:17.100 on who that person is what their personality 00:11:17.100 --> 00:11:19.779 is You know a lot of people but some athletes 00:11:19.779 --> 00:11:22.679 would be like hey, I'm fine. I can do this right 00:11:22.590 --> 00:11:25.750 And they'll try to go a little bit beyond what 00:11:25.750 --> 00:11:28.909 the recommendation is for that, which good for 00:11:28.909 --> 00:11:31.250 those people. It probably helps with their competitive 00:11:31.250 --> 00:11:36.529 drive and why they are, or why they're as successful 00:11:36.529 --> 00:11:39.169 as they are, or why they are at the level that 00:11:39.169 --> 00:11:42.549 they're at at that point. But yeah, I just kind 00:11:42.549 --> 00:11:43.509 of get there. But it also could extend the length 00:11:43.509 --> 00:11:45.049 of that injury, right? Right, it could. Where 00:11:45.049 --> 00:11:47.350 if you're someone who's insisting that you're 00:11:47.350 --> 00:11:50.769 good to go, but you're not, I mean, that's the 00:11:50.769 --> 00:11:53.330 other end of the... spectrum there too. And I 00:11:53.330 --> 00:11:56.549 think that's when we get into more of like psychological 00:11:56.549 --> 00:12:00.049 and sociological elements that are happening 00:12:00.049 --> 00:12:03.509 at play within the sports environment and like 00:12:03.509 --> 00:12:07.230 how people view you what's your perspective on 00:12:07.230 --> 00:12:09.889 your self -worth at that point. I think that 00:12:09.889 --> 00:12:12.929 that gets into a lot of different areas but yeah 00:12:12.929 --> 00:12:15.769 so I mean some people want to pull themselves 00:12:15.769 --> 00:12:20.009 completely out because whatever you know this 00:12:20.009 --> 00:12:23.490 and that but Man, I think it's just kind of various, 00:12:23.529 --> 00:12:28.830 but I can definitely see medical professionals 00:12:28.830 --> 00:12:31.409 just telling you not to do anything. That way 00:12:31.409 --> 00:12:34.789 there's not a chance of you having an issue and 00:12:34.789 --> 00:12:38.429 you're able to return. I think that's from a 00:12:38.429 --> 00:12:44.870 like overly cautious professional safety standpoint. 00:12:45.210 --> 00:12:48.169 That's just what you're going to do. And how 00:12:48.169 --> 00:12:51.110 about the coaching side of that do you see pressure 00:12:51.110 --> 00:12:54.549 from coaches on either the sports med staff or 00:12:54.549 --> 00:12:57.049 you in terms of how long it takes an athlete 00:12:57.049 --> 00:13:01.789 to what they consider be ready to return I Think 00:13:01.789 --> 00:13:04.769 more that pressures on sports medicine than I've 00:13:04.769 --> 00:13:11.070 ever experienced to get someone back I'm thankful 00:13:11.070 --> 00:13:15.940 that most of the time we have baseline numbers 00:13:15.940 --> 00:13:20.039 that we can go off of. And so we know roughly, 00:13:20.980 --> 00:13:24.720 if someone's within 90%, you know, between that 00:13:24.720 --> 00:13:27.299 90 to 100 % of their capabilities beforehand, 00:13:27.659 --> 00:13:30.940 that they're okay to be full participation in 00:13:30.940 --> 00:13:36.100 practice as long as they've met other medical 00:13:36.100 --> 00:13:40.980 criteria or benchmarks, checkpoints along the 00:13:40.980 --> 00:13:43.120 way. Right? I mean, obviously, if we're talking 00:13:43.120 --> 00:13:45.559 to surgical like post -op, they've got to meet 00:13:45.559 --> 00:13:48.940 these different benchmarks before they're able 00:13:48.940 --> 00:13:53.299 to participate fully. You know, my career is 00:13:53.299 --> 00:13:57.960 like, my part of that is way at the end. When 00:13:57.960 --> 00:14:00.500 someone's already gone through, you know, all 00:14:00.500 --> 00:14:04.360 the procedures and recovery visits, and I'm like 00:14:04.360 --> 00:14:07.919 way down the road, and I'm minimal at best, probably 00:14:07.919 --> 00:14:11.860 in the beginning. Probably away away from the 00:14:11.860 --> 00:14:14.580 affected limb at that point and then I'm slowly 00:14:14.580 --> 00:14:20.639 getting into that point but So if this isn't 00:14:20.639 --> 00:14:23.919 new to someone I guess the idea that you know 00:14:23.919 --> 00:14:26.279 Say you injured like you're saying before an 00:14:26.279 --> 00:14:29.720 ankle the idea that you can train Continue to 00:14:29.720 --> 00:14:33.039 train lower body at least on the uninjured side 00:14:33.039 --> 00:14:36.500 for the time being and maybe even regular participation 00:14:36.500 --> 00:14:41.350 for upper body Are there like very kind of common 00:14:41.350 --> 00:14:45.210 modifications that you make in order to accommodate 00:14:45.210 --> 00:14:48.149 those athletes in any particular exercise areas? 00:14:49.029 --> 00:14:51.309 Yeah, I mean in that in that case in particular 00:14:51.309 --> 00:14:55.190 I mentioned the Work you can work the other side. 00:14:55.230 --> 00:14:57.129 So let's say it's a left ankle. You can train 00:14:57.129 --> 00:15:01.289 your right leg as long as there's stability when 00:15:01.289 --> 00:15:06.539 needed so if there's a squad day you can you 00:15:06.539 --> 00:15:09.039 can still train single leg squat there. You're 00:15:09.039 --> 00:15:12.039 probably going to need something for stability. 00:15:12.759 --> 00:15:14.840 If you don't have a leg press, like I mentioned 00:15:14.840 --> 00:15:18.740 earlier, where that's really easy to train. I 00:15:18.740 --> 00:15:21.240 guess if you had a Smith machine, like obviously 00:15:21.240 --> 00:15:23.799 that's built in stability. So you might be able 00:15:23.799 --> 00:15:27.659 to just use that. You're just going to keep that 00:15:27.659 --> 00:15:30.700 affected limb off the ground. I mean, if you're 00:15:30.700 --> 00:15:33.120 in a boot, you're going to be a little safer, 00:15:33.120 --> 00:15:36.340 I guess. Then if you're like Wrapped up in bandages 00:15:36.340 --> 00:15:39.379 and I don't know if you're I don't know if you're 00:15:39.379 --> 00:15:41.000 training at that point if you're wrapped up in 00:15:41.000 --> 00:15:45.379 bandages because Well, I mean in my experience 00:15:45.379 --> 00:15:48.799 that's like Maybe some type of surgical procedure 00:15:48.799 --> 00:15:50.779 that's already happened and you're probably still 00:15:50.779 --> 00:15:53.139 on some type of medication If you're still on 00:15:53.139 --> 00:15:55.039 a scenario like that, you probably have crutches 00:15:55.039 --> 00:15:58.639 or whatnot that that scenario in particular maybe 00:15:59.610 --> 00:16:02.590 I'm gonna only be seated upper body for a while 00:16:02.590 --> 00:16:07.570 if you're in that case. But yeah, if you're like 00:16:07.570 --> 00:16:09.929 in a ankle brace, you're able to kind of walk 00:16:09.929 --> 00:16:12.610 around. If you're in a boot where you can walk 00:16:12.610 --> 00:16:14.970 around a little bit, you can definitely train. 00:16:17.129 --> 00:16:19.409 Honestly, even this morning at the time that 00:16:19.409 --> 00:16:21.429 we're recording this podcast, I had somebody 00:16:21.429 --> 00:16:25.350 in a boot on crutches, but was able to single 00:16:25.350 --> 00:16:29.299 leg squat this morning. Yeah, it can still be 00:16:29.299 --> 00:16:32.460 done at that point. That's like different modifications 00:16:32.460 --> 00:16:37.519 are gonna happen at different points and I mean 00:16:37.519 --> 00:16:40.360 I'll get into an extensive list kind of later 00:16:40.360 --> 00:16:42.080 on we get through that but yeah, it's important 00:16:42.080 --> 00:16:46.080 that we continue to train the entire body because 00:16:46.080 --> 00:16:51.600 the the nervous system gets stimulated and makes 00:16:51.600 --> 00:16:54.720 adaptations that can benefit the entire body 00:16:54.720 --> 00:16:57.220 when we train like we normally would even though 00:16:57.220 --> 00:17:01.220 we're having like a one sided or no one limb 00:17:01.220 --> 00:17:04.519 has been affected by injury. I think that's kind 00:17:04.519 --> 00:17:07.259 of surprising to people to hear for the first 00:17:07.259 --> 00:17:09.759 time and not necessarily something that would 00:17:09.759 --> 00:17:13.299 just seem like common sense because Yes, the 00:17:13.299 --> 00:17:15.480 fact that you are actually training that limb 00:17:15.480 --> 00:17:18.180 itself and affecting those particular muscles 00:17:18.180 --> 00:17:20.460 on say the right side if your left is injured 00:17:20.460 --> 00:17:23.880 that yeah, we you can make that connection. But 00:17:23.880 --> 00:17:28.019 what else is going on? Kind of behind the scenes 00:17:28.019 --> 00:17:32.359 of how that training is still benefiting your 00:17:32.359 --> 00:17:35.299 entire body is you know, do you want to dive 00:17:35.299 --> 00:17:38.759 a little bit more into kind of why that is? Yeah, 00:17:38.960 --> 00:17:41.740 I'll bring up my first exposure to this kind 00:17:41.740 --> 00:17:44.279 of thinking here. For all the millennials out 00:17:44.279 --> 00:17:47.640 there listening to this, my favorite M. Night 00:17:47.640 --> 00:17:51.559 Shyamalan movie is Lady in the Water. And in 00:17:51.559 --> 00:17:56.059 the movie, there's a guy at the hotel where they're 00:17:56.059 --> 00:17:58.900 all living, or a little apartment complex, whatever 00:17:58.900 --> 00:18:02.059 it is. And he's only doing bicep curls on one 00:18:02.059 --> 00:18:05.980 side. uh and his arm is so much bigger than the 00:18:05.980 --> 00:18:09.039 other one but uh so that was my first exposure 00:18:09.039 --> 00:18:12.200 to this entire thing but yeah so there's some 00:18:12.200 --> 00:18:14.660 there's some research out there about these types 00:18:14.660 --> 00:18:17.779 of areas and uh i went in and dug in a little 00:18:17.779 --> 00:18:21.099 bit to some research within the last 10 years 00:18:21.099 --> 00:18:24.819 about this stuff. So let me start off by saying 00:18:24.819 --> 00:18:27.640 it's really important to follow your doctor, 00:18:27.960 --> 00:18:31.420 surgeon, physical therapist, or athletic trainer's 00:18:31.420 --> 00:18:34.299 recommendations when in some type of return to 00:18:34.299 --> 00:18:37.440 play protocol. Get that clarity that you need. 00:18:37.519 --> 00:18:40.460 Maybe ask some questions about what you really 00:18:40.460 --> 00:18:44.509 do. and how you might be able to benefit or aid 00:18:44.509 --> 00:18:48.170 in recovery for that affected limb by continuing 00:18:48.170 --> 00:18:52.430 to be physically active in some manner. Aces 00:18:52.430 --> 00:18:54.809 Nation is a team of former college athletes and 00:18:54.809 --> 00:18:57.509 coaches on a mission to improve the sports culture 00:18:57.509 --> 00:19:00.769 experience and change today's expectations. We 00:19:00.769 --> 00:19:03.390 do this by helping every player maximize their 00:19:03.390 --> 00:19:05.869 athletic potential with professional programs 00:19:05.869 --> 00:19:09.259 to improve strength, speed, nutrition, and mental 00:19:09.259 --> 00:19:12.000 toughness and by using sports to create a direct 00:19:12.000 --> 00:19:14.539 pathway to college with a guaranteed college 00:19:14.539 --> 00:19:17.039 scholarship program for all student athletes. 00:19:17.619 --> 00:19:20.559 Visit acesnation .org to learn more and schedule 00:19:20.559 --> 00:19:24.019 a demo. Let's go! It definitely has benefits 00:19:24.019 --> 00:19:28.380 to train uninjured side, okay, and to keep training 00:19:28.380 --> 00:19:32.529 even if it's like one arm. versus being able 00:19:32.529 --> 00:19:34.849 to do both arms or one leg versus being able 00:19:34.849 --> 00:19:38.849 to go both legs. The term that's used in research 00:19:38.849 --> 00:19:42.869 is cross -education. It's the term of the transfer 00:19:42.869 --> 00:19:45.549 of adaptations to the injured limb when you're 00:19:45.549 --> 00:19:49.529 training the uninjured one. Not going to bore 00:19:49.529 --> 00:19:53.930 everybody with a bunch of research read. Sometimes 00:19:53.930 --> 00:19:56.029 we get into a deep dive of research on some of 00:19:56.029 --> 00:20:00.220 these episodes, but just know that... In the 00:20:00.220 --> 00:20:03.819 three studies that I looked at, two of them were 00:20:03.819 --> 00:20:06.859 upper body studies, and one of them was lower 00:20:06.859 --> 00:20:13.839 body. In all the studies, they showed benefit 00:20:13.839 --> 00:20:17.599 from doing unilateral training on the uninjured 00:20:17.599 --> 00:20:21.099 side, whether that was upper or lower body. The 00:20:21.099 --> 00:20:23.440 upper body ones had more metrics because they 00:20:23.440 --> 00:20:26.579 were single studies. They definitely showed that 00:20:26.579 --> 00:20:30.299 strength was retained. in the injured side after 00:20:30.299 --> 00:20:34.339 it was able to be mobile again. So it was immobile 00:20:34.339 --> 00:20:38.319 or they were not training that side. One of the 00:20:38.319 --> 00:20:41.819 studies they did a non -dominant versus dominant, 00:20:42.279 --> 00:20:45.440 both dominant and non -dominant, and then they 00:20:45.440 --> 00:20:47.480 have people who are the control not training 00:20:47.480 --> 00:20:50.539 at all, right? So like there's obviously some, 00:20:50.680 --> 00:20:53.500 there were strength gains seen in both sides 00:20:53.500 --> 00:20:55.900 regardless if one of them was being trained or 00:20:55.900 --> 00:20:59.089 not. That's kind of amazing actually, do you 00:20:59.089 --> 00:21:01.329 know what the time frame was on that? Like how 00:21:01.329 --> 00:21:04.329 long that person's injury had them out of that 00:21:04.329 --> 00:21:09.309 actual lift exercise? The the one that I looked 00:21:09.309 --> 00:21:11.950 at with wrist flexion, they were actually immobilized 00:21:11.950 --> 00:21:16.190 and I think it was for like a Few but there's 00:21:16.190 --> 00:21:19.470 three times a week for six weeks. So they were 00:21:19.470 --> 00:21:25.950 immobilized for six weeks They preserved strength 00:21:26.109 --> 00:21:34.150 to an average of negative 2 .4%. So they lost 00:21:34.150 --> 00:21:38.549 strength, obviously, but the control group who 00:21:38.549 --> 00:21:40.910 didn't do it was like, they lost 20 % of their 00:21:40.910 --> 00:21:45.150 strength versus missing 2 % of it. So, I mean, 00:21:45.289 --> 00:21:48.430 that's like 10 times the difference, obviously. 00:21:53.980 --> 00:21:56.339 Sorry, that was a strength preservation across 00:21:56.339 --> 00:21:58.960 all the contractions and the wrist flexors. But 00:21:58.960 --> 00:22:02.940 the actual strength of the non -immobilized side, 00:22:03.019 --> 00:22:05.039 they got a lot stronger, obviously, by training. 00:22:05.700 --> 00:22:07.960 So they were able to preserve a lot of those 00:22:07.960 --> 00:22:12.640 qualities in the arm that was in the cast. For 00:22:12.640 --> 00:22:14.680 the other one, it was just a training period 00:22:14.680 --> 00:22:16.380 that had a bunch of different training groups. 00:22:16.779 --> 00:22:20.099 So not necessarily the same as being immobilized. 00:22:21.500 --> 00:22:23.779 Showing the same things they were able to preserve 00:22:23.779 --> 00:22:26.319 strength in the side that wasn't being trained 00:22:26.319 --> 00:22:31.720 by training the other side Yeah, so I mean that 00:22:31.720 --> 00:22:34.039 was the upper body ones obviously they were a 00:22:34.039 --> 00:22:36.059 little more specific like I said and then the 00:22:36.059 --> 00:22:38.799 lower body one was really like a meta analysis 00:22:38.799 --> 00:22:40.660 where they looked at a bunch of different research 00:22:40.660 --> 00:22:44.359 studies They have four studies that assessed 00:22:44.359 --> 00:22:50.970 periodically knee function after ACL reconstruction 00:22:50.970 --> 00:22:54.710 and The one study that had significant favorable 00:22:54.710 --> 00:22:57.970 results for unilateral training at eight weeks 00:22:57.970 --> 00:23:01.289 of the knee function So, I mean there definitely 00:23:01.289 --> 00:23:05.170 was some some positive benefits of that They 00:23:05.170 --> 00:23:07.589 did mention at the end they needed more research 00:23:07.589 --> 00:23:10.890 of it. So I mean Didn't find a ton within the 00:23:10.890 --> 00:23:14.089 last ten years of this But obviously from what 00:23:14.089 --> 00:23:15.849 I pulled there was two upper body and one lower 00:23:15.849 --> 00:23:17.730 body So I think I think there needs to be a little 00:23:17.730 --> 00:23:22.619 more lower body research that's done and kind 00:23:22.619 --> 00:23:27.240 of shown throughout but yeah so definitely definitely 00:23:27.240 --> 00:23:30.480 benefits to continuing to train maybe you're 00:23:30.480 --> 00:23:34.019 not gaining strength in that injured side but 00:23:34.019 --> 00:23:36.880 maybe you're not starting as far back like obviously 00:23:36.880 --> 00:23:39.440 the one I told you about they lost on average 00:23:39.440 --> 00:23:46.359 two percent of their strength on the immobilized 00:23:46.359 --> 00:23:48.440 side, I mean, that's like almost like, hey, you 00:23:48.440 --> 00:23:51.359 didn't miss out on anything. If you lost 2%, 00:23:51.359 --> 00:23:55.359 maybe that's, you know, maybe after one week 00:23:55.359 --> 00:23:57.220 of training and getting back into it, maybe that's 00:23:57.220 --> 00:23:59.619 negligible. Like it's almost like you didn't 00:23:59.619 --> 00:24:02.480 lose anything. You're not starting all the way 00:24:02.480 --> 00:24:05.740 back over versus like I lost 20 % of that strength 00:24:05.740 --> 00:24:08.880 on that side. So I think it's definitely beneficial 00:24:08.880 --> 00:24:11.759 to continue to train like that. And like I said, 00:24:11.819 --> 00:24:15.390 a lot of these effects are not It's not necessarily 00:24:15.390 --> 00:24:19.490 about getting the results locally. Like if you've 00:24:19.490 --> 00:24:24.390 got, I don't know, you've got a shoulder issue 00:24:24.390 --> 00:24:28.289 or something like that, then you're not gonna, 00:24:28.490 --> 00:24:30.150 like your arm's not gonna be as big, right? You're 00:24:30.150 --> 00:24:32.150 gonna atrophy and even these research studies 00:24:32.150 --> 00:24:34.890 for showing that muscle thickness is gonna decline 00:24:34.890 --> 00:24:37.950 in those areas because they're not being trained 00:24:37.950 --> 00:24:42.390 locally, but you training your brain to send 00:24:42.390 --> 00:24:45.700 these signals, is going to help the entire body 00:24:45.700 --> 00:24:48.019 get ready. So that's really where the strength 00:24:48.019 --> 00:24:52.640 benefits were preserved was by training at that 00:24:52.640 --> 00:24:56.240 stimulus and having your brain still make those 00:24:56.240 --> 00:24:59.799 connections to muscle. So it's all neurological 00:24:59.799 --> 00:25:02.519 response that really kind of kept the strength 00:25:02.519 --> 00:25:06.819 intact. So definitely beneficial. Yeah, that's 00:25:06.819 --> 00:25:09.000 super interesting and it ties into what we've 00:25:09.000 --> 00:25:12.380 talked about in the past when it comes to central 00:25:12.380 --> 00:25:15.670 nervous system training and coordination and 00:25:15.670 --> 00:25:17.950 balance and all of the things that are going 00:25:17.950 --> 00:25:20.210 on that you may not realize are adaptations that 00:25:20.210 --> 00:25:22.670 are happening because it's not the obvious thing 00:25:22.670 --> 00:25:25.430 that you'll just, you know, okay, my quads are 00:25:25.430 --> 00:25:29.869 getting bigger because I'm squatting. So understanding 00:25:29.869 --> 00:25:33.619 that. Just being injured doesn't mean that you 00:25:33.619 --> 00:25:36.000 have to go ahead and sit on the bench and that's 00:25:36.000 --> 00:25:38.299 all you get to do and watch everyone for months 00:25:38.299 --> 00:25:41.240 on end that there is hope of what you can be 00:25:41.240 --> 00:25:43.359 doing to still improve especially these kids 00:25:43.359 --> 00:25:45.640 were talking about that have that very high competitive 00:25:45.640 --> 00:25:48.819 drive and really. I'm looking to do you know 00:25:48.819 --> 00:25:50.740 play the next level or whatever that might look 00:25:50.740 --> 00:25:53.680 like for them there is. Besides watching film 00:25:53.680 --> 00:25:56.819 or studying their sport in some way they can 00:25:56.819 --> 00:25:59.299 be doing something physical It just may not be 00:25:59.299 --> 00:26:02.619 exactly what they had in mind Yeah, I think a 00:26:02.619 --> 00:26:05.599 good point to that is just because you got injured 00:26:05.599 --> 00:26:08.099 I mean like unless you're gonna just quit playing 00:26:08.099 --> 00:26:11.960 the sport entirely You still have a purpose to 00:26:11.960 --> 00:26:14.799 continue to train even if that means you're you're 00:26:14.799 --> 00:26:17.240 gonna have some type of surgical procedure Or 00:26:17.240 --> 00:26:19.759 you're not you really kind of owe it to yourself 00:26:20.029 --> 00:26:25.029 And to your team to continue train to be in a 00:26:25.029 --> 00:26:27.130 better position when you come back because obviously 00:26:27.130 --> 00:26:29.490 as i just said if you don't do anything you're 00:26:29.490 --> 00:26:32.289 definitely gonna lose strength right you're already 00:26:32.289 --> 00:26:35.430 gonna lose size because of being immobilized 00:26:35.430 --> 00:26:38.890 if that's the case for you but. you definitely 00:26:38.890 --> 00:26:40.730 don't want to lose strength because then you're 00:26:40.730 --> 00:26:42.609 really starting way back and that's going to 00:26:42.609 --> 00:26:44.329 be it's going to make it harder for you to get 00:26:44.329 --> 00:26:46.549 back to playing at the level that you're used 00:26:46.549 --> 00:26:49.670 to if you're setting yourself so far back by 00:26:49.670 --> 00:26:51.809 not training so there are opportunities for you 00:26:51.809 --> 00:26:53.750 at that point as you mentioned like studying 00:26:53.750 --> 00:26:56.210 film like being smarter about the game or just 00:26:56.210 --> 00:26:59.450 kind of learning through others experiences or 00:26:59.450 --> 00:27:02.750 talking through scenarios and kind of learning 00:27:02.750 --> 00:27:04.869 being better at your sport that way even though 00:27:04.869 --> 00:27:09.289 you can't full participation play. But also you 00:27:09.289 --> 00:27:10.950 don't want to set yourself back to when you get 00:27:10.950 --> 00:27:13.029 into the game You know for the first time that 00:27:13.029 --> 00:27:15.430 you're just so far behind It's gonna be even 00:27:15.430 --> 00:27:17.549 more frustrating to you at that point. That's 00:27:17.549 --> 00:27:21.710 just like I'm not where I was Well, we get that 00:27:21.710 --> 00:27:24.150 but but what are you doing to keep yourself as 00:27:24.150 --> 00:27:27.769 close to that level as possible? And we can do 00:27:27.769 --> 00:27:30.910 as much as we want to mitigate injury in the 00:27:30.910 --> 00:27:35.190 long run, but I mean sports are inherently dangerous 00:27:35.190 --> 00:27:38.829 and May involve injury so at some point in your 00:27:38.829 --> 00:27:41.109 career there's a good chance that you know you 00:27:41.109 --> 00:27:43.930 may experience some sort of injury so being prepared 00:27:43.930 --> 00:27:47.569 mentally for that type of setback and being able 00:27:47.569 --> 00:27:50.269 to return you're not you're not gonna be alone 00:27:50.269 --> 00:27:52.829 it's happened to other people and it's. You know 00:27:52.829 --> 00:27:56.009 it's just part of the game so i like that approach 00:27:56.009 --> 00:27:59.809 of you know being prepared to return in a way 00:27:59.809 --> 00:28:02.990 that. Is going to be getting you back to play 00:28:02.990 --> 00:28:05.609 as quickly as possible and not causing further 00:28:05.609 --> 00:28:12.049 setbacks that aren't necessary I wanted to talk 00:28:12.049 --> 00:28:14.670 about I guess I'll go through just some scenarios 00:28:14.670 --> 00:28:17.910 really quickly of different modifications that 00:28:17.910 --> 00:28:27.150 are typically needed so most of the I Guess injury 00:28:27.150 --> 00:28:32.220 report information that I get from sports medicine 00:28:32.220 --> 00:28:36.200 is really like, I've summed it into like four 00:28:36.200 --> 00:28:39.359 different areas that I typically see. I mentioned 00:28:39.359 --> 00:28:43.599 no axial load earlier. There's also the scenario 00:28:43.599 --> 00:28:47.700 of like upper body, one side is affected. So 00:28:47.700 --> 00:28:50.259 can't hold weight in certain positions, like 00:28:50.259 --> 00:28:52.480 can't hold it in the hand, can't hold it on the 00:28:52.480 --> 00:28:56.099 shoulder, maybe can't do any of that stuff, at 00:28:56.099 --> 00:28:59.880 least on one side. Then there's the ankle thing 00:28:59.880 --> 00:29:02.299 that we've talked about, but could also be knee, 00:29:02.420 --> 00:29:04.680 could be hip. What we're seeing like you can 00:29:04.680 --> 00:29:07.319 only train right leg or left leg, you know, like 00:29:07.319 --> 00:29:11.339 you can only train one side of somebody. And 00:29:11.339 --> 00:29:15.440 then there's seated upper body people as well. 00:29:15.460 --> 00:29:18.019 So those are the typical four areas that I see 00:29:18.019 --> 00:29:21.299 there. So just really quickly to just give a 00:29:21.299 --> 00:29:23.900 few modifications that I would make for any of 00:29:23.900 --> 00:29:28.240 those. squat no axial load I do like a unilateral 00:29:28.240 --> 00:29:31.220 Bulgarian split squat some type of lunge you 00:29:31.220 --> 00:29:35.740 can do something like ISO some tempo training 00:29:35.740 --> 00:29:39.279 you know eccentric ISO any of that type of stuff 00:29:39.279 --> 00:29:41.240 you could do more dynamic it just depends on 00:29:41.240 --> 00:29:43.660 where your phase is through the year if you can 00:29:43.660 --> 00:29:45.640 all hold weight in one side then maybe you just 00:29:45.640 --> 00:29:49.980 do one dumbbell if you have some way to set up 00:29:49.980 --> 00:29:55.349 some type of belt squat Ish like type of scenario 00:29:55.349 --> 00:29:57.730 where the the weight is attached around someone's 00:29:57.730 --> 00:30:00.390 waist and then being pulled back down to the 00:30:00.390 --> 00:30:04.490 ground either by the Machine or by gravity. That's 00:30:04.490 --> 00:30:06.950 fine, too There's also the leg press if you have 00:30:06.950 --> 00:30:09.869 something like that always a good option to have 00:30:09.869 --> 00:30:12.670 Kind of already talked about right and left leg 00:30:12.670 --> 00:30:16.250 for that for bench usually if you can't barbell 00:30:16.250 --> 00:30:19.369 Or any specialty bar like that. You typically 00:30:19.369 --> 00:30:23.200 go dumbbell And if you have to go one side, you 00:30:23.200 --> 00:30:25.059 usually go one side. I mean maybe there's some 00:30:25.059 --> 00:30:27.420 type of cable variation that you could use if 00:30:27.420 --> 00:30:29.960 you don't necessarily have dumbbells, but I mean 00:30:29.960 --> 00:30:31.640 that one's pretty easy. You just kind of stick 00:30:31.640 --> 00:30:36.319 to the one side or the other. Deadlift, trap 00:30:36.319 --> 00:30:39.299 bar deadlift. I mean that's really, if you got 00:30:39.299 --> 00:30:41.759 kettlebells, that could be a different option 00:30:41.759 --> 00:30:43.759 for you there to put you in a little bit better 00:30:43.759 --> 00:30:46.660 position. Maybe you elevate those things if you've 00:30:46.660 --> 00:30:51.700 got some type of if you've got maybe like a lower 00:30:51.700 --> 00:30:53.319 back thing that you're you're trying to stay 00:30:53.319 --> 00:30:56.920 away from to keep your torso your chest as vertical 00:30:56.920 --> 00:30:59.299 as possible as upright as possible that's always 00:30:59.299 --> 00:31:02.279 a good thing to do too. I've had some people 00:31:02.279 --> 00:31:05.980 have like shoulder issues or wrist issues and 00:31:05.980 --> 00:31:08.059 they can only hold it with one side and sometimes 00:31:08.059 --> 00:31:10.059 we get away with that for a shorter period of 00:31:10.059 --> 00:31:14.559 time by just doing kettlebell deadlift. Weight 00:31:14.559 --> 00:31:16.960 would be right in between your feet and I have 00:31:16.960 --> 00:31:20.599 them Hold it with their non injured side, if 00:31:20.599 --> 00:31:24.240 you will, and then just place their injured limb 00:31:24.240 --> 00:31:27.299 or injured side hand on top of the other one. 00:31:27.339 --> 00:31:29.500 So the shoulders stay square. Obviously, you're 00:31:29.500 --> 00:31:31.539 still holding it with one side, but we get a 00:31:31.539 --> 00:31:34.140 little more squared off with the shoulders at 00:31:34.140 --> 00:31:36.119 that point. So it's almost like we're holding 00:31:36.119 --> 00:31:39.539 it too. Obviously, we're not right and left side. 00:31:39.539 --> 00:31:43.009 You can do any type of like strict start. um 00:31:43.009 --> 00:31:45.109 like it's starting on an elevated surface with 00:31:45.109 --> 00:31:48.170 like a dumbbell kettlebell like deadlift whatever 00:31:48.170 --> 00:31:50.750 the case may be for that if you're only on right 00:31:50.750 --> 00:31:54.470 or left side maybe it's a alternative like rdl 00:31:54.470 --> 00:31:59.250 or whatnot um any of the overhead pressing stuff 00:31:59.250 --> 00:32:02.410 kind of gets the same as as bench press you typically 00:32:02.410 --> 00:32:07.319 just kind of move into maybe it's machine or 00:32:07.319 --> 00:32:10.059 it's fixed some way if you need more stability. 00:32:10.400 --> 00:32:14.019 It's single sided if you can't use both sides. 00:32:15.359 --> 00:32:17.579 Lunge is kind of the same as squat. You're just 00:32:17.579 --> 00:32:19.400 kind of working with what you can hold, what 00:32:19.400 --> 00:32:21.819 you can't, whether or not you can have the bar. 00:32:21.960 --> 00:32:24.859 Do you need the belt? Do you need to do time 00:32:24.859 --> 00:32:29.299 under tension like eccentric, isometric type 00:32:29.299 --> 00:32:33.079 of work, that thing. Rose chin -ups, same as 00:32:33.079 --> 00:32:36.579 I would say for the upper body work for pressing. 00:32:37.279 --> 00:32:40.200 You can use a band. Am I one -sided? Do I need 00:32:40.200 --> 00:32:44.119 to use an assisted machine if that's an option 00:32:44.119 --> 00:32:48.240 for me? Do I need to... Sometimes you need to 00:32:48.240 --> 00:32:50.660 not go vertical, right? Sometimes you can't go 00:32:50.660 --> 00:32:53.500 overhead or that causes pain and you need to 00:32:53.500 --> 00:32:56.000 just stay with horizontal rowing. That's another 00:32:56.000 --> 00:32:58.519 modification that I've had to make for athletes 00:32:58.519 --> 00:33:02.380 in the past. So sometimes that's something you 00:33:02.380 --> 00:33:05.500 can do. Anytime you like do an RDL and maybe 00:33:05.500 --> 00:33:07.980 you can't do it or you've got some type of like 00:33:07.980 --> 00:33:11.539 weighted thrust. Can always opt in for like single 00:33:11.539 --> 00:33:14.099 sided. If you're only one sided, still use a 00:33:14.099 --> 00:33:16.000 dumbbell across the hips. I mean, that's probably 00:33:16.000 --> 00:33:19.400 easier to balance than it is a barbell. RDL, 00:33:19.420 --> 00:33:20.900 kind of the same thing. Maybe you're staying 00:33:20.900 --> 00:33:22.839 one sided. You can hold the weight with both 00:33:22.839 --> 00:33:25.740 hands. That's great. If you can't, then you're 00:33:25.740 --> 00:33:30.059 finding those other ways to either go maybe it's 00:33:30.059 --> 00:33:32.519 a single arm hold. Again, maybe it's a belt type 00:33:32.519 --> 00:33:37.420 of attachment or some type of weight. Yeah, some 00:33:37.420 --> 00:33:41.799 different options there. bridging, curling, sorry, 00:33:41.980 --> 00:33:44.619 with your legs. So you're working on your hamstrings 00:33:44.619 --> 00:33:47.599 there. That's an option for you. Med ball throws, 00:33:47.819 --> 00:33:49.680 I would kind of say the same as like, you know, 00:33:49.680 --> 00:33:51.720 the pressing stuff. Maybe it's single sided. 00:33:52.559 --> 00:33:56.359 I've had to do a lot of seated med ball throws 00:33:56.359 --> 00:34:00.680 before with athletes who may have like quad, 00:34:01.359 --> 00:34:05.099 ankle. hamstring maybe it's a knee issue or something 00:34:05.099 --> 00:34:06.859 some type of lower body thing that's keeping 00:34:06.859 --> 00:34:09.440 them from being standing and and maybe rotating 00:34:09.440 --> 00:34:12.260 as much as we would want to for three -dimensional 00:34:12.260 --> 00:34:15.019 like sports and working in the transverse plane 00:34:15.019 --> 00:34:17.239 but been able to do some seated med ball throws 00:34:17.239 --> 00:34:20.960 to kind of combat that if you're doing Olympic 00:34:20.960 --> 00:34:24.019 weightlifting variations like clean snatch and 00:34:24.019 --> 00:34:27.380 those things aren't available to you for lower 00:34:27.380 --> 00:34:30.239 body purposes you know you're you're finding 00:34:30.519 --> 00:34:32.820 Finding out how creative you can be, you know, 00:34:32.960 --> 00:34:35.420 maybe it's I've got two bands and I'm trying 00:34:35.420 --> 00:34:41.820 to do some squats or some small jumps that are 00:34:41.820 --> 00:34:45.260 band resistant for my single leg, you know, it 00:34:45.260 --> 00:34:47.400 gives you some stability. You obviously have 00:34:47.400 --> 00:34:49.360 to kind of know your athletes and know you're 00:34:49.360 --> 00:34:52.179 set up a little bit more for that. There are 00:34:52.179 --> 00:34:54.679 single leg jump variations that you could do 00:34:54.679 --> 00:34:57.179 if that person's advanced enough to be in that 00:34:57.179 --> 00:34:59.940 position. Otherwise, I would say kind of regressed 00:34:59.940 --> 00:35:02.739 down to more traditional strength movements like 00:35:02.739 --> 00:35:04.880 maybe you're only going to have them do single 00:35:04.880 --> 00:35:07.820 leg RDL or a single leg deadlift, single leg 00:35:07.820 --> 00:35:09.840 squat, something like that to kind of make up 00:35:09.840 --> 00:35:16.059 for that those exposures to strength training 00:35:16.059 --> 00:35:18.119 and those stimulus is if they're not used to 00:35:18.119 --> 00:35:21.179 or ready for something as dynamic as doing a 00:35:21.179 --> 00:35:23.340 single leg jump you know with with an injury 00:35:23.340 --> 00:35:25.400 on the other side so kind of have to know your 00:35:25.400 --> 00:35:27.619 athlete know your situation for that one but 00:35:27.619 --> 00:35:29.900 yeah other than that I guess the last thing I'll 00:35:29.900 --> 00:35:31.780 touch off I do a lot of pile -off variations 00:35:31.780 --> 00:35:35.079 for core work so I've had people with shoulder 00:35:35.079 --> 00:35:38.389 elbow wrist injuries Similar to what I talked 00:35:38.389 --> 00:35:41.010 about the kettlebell deadlift If we're doing 00:35:41.010 --> 00:35:44.550 a power off version, let's say let's say left 00:35:44.550 --> 00:35:49.670 arm left side is the injured side so When the 00:35:49.670 --> 00:35:52.369 band is on my right side or to the inside there 00:35:52.369 --> 00:35:54.590 I can hold it with my right hand and my left 00:35:54.590 --> 00:35:57.750 hand can just be Placed onto my right hand not 00:35:57.750 --> 00:35:59.849 taking any of that band resistance just to keep 00:35:59.849 --> 00:36:01.929 the shoulder square again And then when I go 00:36:01.929 --> 00:36:03.630 to the other side, this is where it becomes tricky. 00:36:03.630 --> 00:36:07.000 So everybody try to visualize with me here This 00:36:07.000 --> 00:36:10.679 is where the band makes a loop and you put your 00:36:10.679 --> 00:36:14.039 right wrist inside of that loop so it's on the 00:36:14.039 --> 00:36:16.699 back side of your right wrist. Again left arm 00:36:16.699 --> 00:36:19.739 is injured so now we just keep our right hand 00:36:19.739 --> 00:36:22.239 as the one that's experiencing the weight. Left 00:36:22.239 --> 00:36:24.639 hand is just placed on the right hand to keep 00:36:24.639 --> 00:36:27.340 the shoulder square but it is not experiencing 00:36:27.340 --> 00:36:30.199 or holding any of that resistance at that point. 00:36:30.219 --> 00:36:32.840 Then we just do any of our variations but most 00:36:32.840 --> 00:36:35.139 of the time when we're having to do that it usually 00:36:35.139 --> 00:36:39.260 holds. presses we do some lateral steps while 00:36:39.260 --> 00:36:43.820 holding that pile off hold position So I don't 00:36:43.820 --> 00:36:45.960 know long -winded response there. That's that's 00:36:45.960 --> 00:36:48.900 kind of a lot of stuff and variations But definitely 00:36:48.900 --> 00:36:51.159 happy to help anybody with any modifications 00:36:51.159 --> 00:36:53.820 that feel like they need it if you if you reach 00:36:53.820 --> 00:36:58.639 out to us for sure But yeah, that's really helpful 00:36:58.639 --> 00:37:03.179 in terms of giving coaches two ideas of of ways 00:37:03.179 --> 00:37:07.619 to work around these injuries and support the 00:37:07.619 --> 00:37:10.460 performance staff in allowing them to continue 00:37:10.460 --> 00:37:13.159 training with those types of modifications. And 00:37:13.159 --> 00:37:15.679 like you said, if you aren't sure what some of 00:37:15.679 --> 00:37:19.219 those exercises even are, I'm sure there's plenty 00:37:19.219 --> 00:37:21.940 of examples on YouTube. We have a channel on 00:37:21.940 --> 00:37:24.340 YouTube as well, so you can go type those exercises 00:37:24.340 --> 00:37:27.320 in and get an idea of what Zach was touching 00:37:27.320 --> 00:37:32.099 on there. And that's a lot about The physical 00:37:32.099 --> 00:37:35.000 side of the return to play and earlier we touched 00:37:35.000 --> 00:37:39.380 on a little bit of the mental side of that and 00:37:39.380 --> 00:37:42.099 I even think that the mental side breaks down 00:37:42.099 --> 00:37:45.760 a couple ways as well you've got the. The kind 00:37:45.760 --> 00:37:49.800 of mental side that relates to mood so you know 00:37:49.800 --> 00:37:52.400 if you see injured athletes a lot of times they're 00:37:52.400 --> 00:37:55.920 probably kind of frustrated. or maybe upset or 00:37:55.920 --> 00:37:58.900 depressed or depending on the extent of that 00:37:58.900 --> 00:38:01.119 injury, how much time it might take them to come 00:38:01.119 --> 00:38:05.340 back that, you know, the guesswork around kind 00:38:05.340 --> 00:38:07.159 of when they think they might be able to get 00:38:07.159 --> 00:38:10.579 back that that takes quite a bit of grit to be 00:38:10.579 --> 00:38:15.320 able to withstand that type of upset and work 00:38:15.320 --> 00:38:19.000 through that. So there are things that we provide 00:38:19.000 --> 00:38:23.409 for our athletes. in order to understand how 00:38:23.409 --> 00:38:27.989 to mentally handle some of these situations and 00:38:27.989 --> 00:38:31.510 be resilient athletes. But there's also the mental 00:38:31.510 --> 00:38:35.429 side of just trusting your body is ready to return 00:38:35.429 --> 00:38:38.269 to play. And that's a big one that we share with 00:38:38.269 --> 00:38:40.530 coaches because we think this is a tool that's 00:38:40.530 --> 00:38:43.809 not used as much as it could be. And it gives 00:38:43.809 --> 00:38:47.469 a good indication because this test has a correlation, 00:38:47.670 --> 00:38:50.579 you know, has found a correlation between Feeling 00:38:50.579 --> 00:38:55.280 mentally ready in your body to return to play 00:38:55.280 --> 00:38:58.219 versus just the medical staff physically clearing 00:38:58.219 --> 00:39:01.699 you and saying, okay, this athlete is in our 00:39:01.699 --> 00:39:05.260 estimation is ready. That athlete has to believe 00:39:05.260 --> 00:39:09.460 that they're ready in order for that injury to 00:39:09.460 --> 00:39:12.699 not recur. I'm not saying that's like 100 % correlation 00:39:12.699 --> 00:39:16.230 here, but. they did find that depending on the 00:39:16.230 --> 00:39:19.369 answers that students or athletes, student athletes, 00:39:19.489 --> 00:39:21.829 whatever you want to call them, gave on this 00:39:21.829 --> 00:39:25.070 particular questionnaire, there was a high correlation 00:39:25.070 --> 00:39:29.409 between a high score and feeling like they're 00:39:29.409 --> 00:39:31.690 ready to return and that being a good indication 00:39:31.690 --> 00:39:35.329 that they are really good to go and a score that 00:39:35.329 --> 00:39:37.949 indicated that they may have some doubts within 00:39:37.949 --> 00:39:40.929 themselves about their ability, say it's a ACL 00:39:40.929 --> 00:39:43.389 injury. And they're told that they're cleared, 00:39:43.650 --> 00:39:46.670 their ACLs healed, repaired, and they feel like 00:39:46.670 --> 00:39:49.530 it's still not where they personally want it 00:39:49.530 --> 00:39:52.710 to be, to be able to play and give 100 % effort 00:39:52.710 --> 00:39:58.230 that can re -injure. So we provide, it's called 00:39:58.230 --> 00:40:01.449 the Tampa Scale of Kinesophobia, and it's a questionnaire. 00:40:02.590 --> 00:40:04.730 The athlete will fill it out. They won't see 00:40:04.730 --> 00:40:07.349 the results of that questionnaire, but That questionnaire 00:40:07.349 --> 00:40:11.230 will have a total score associated with the way 00:40:11.230 --> 00:40:14.030 that they answered each question. And then that 00:40:14.030 --> 00:40:16.769 score would go to the sports med staff or the 00:40:16.769 --> 00:40:20.849 coaches just as an additional indicator as to 00:40:20.849 --> 00:40:23.329 how the athlete feels about themselves personally 00:40:23.329 --> 00:40:25.869 and being ready to be back on the field. So I 00:40:25.869 --> 00:40:28.230 think that's just a pretty cool and unique tool 00:40:28.230 --> 00:40:31.909 to be able to use in order to go alongside of 00:40:31.909 --> 00:40:34.010 all of the recommendations. Of course, as Zach 00:40:34.010 --> 00:40:37.130 mentioned before, you should follow doctor and 00:40:37.130 --> 00:40:40.130 sports med staff recommendations based on. you 00:40:40.130 --> 00:40:42.489 know, what your status is. But this is just another 00:40:42.489 --> 00:40:45.309 way to get some insight into those types of things 00:40:45.309 --> 00:40:49.150 I think is a cool feature for coaches and important 00:40:49.150 --> 00:40:51.710 to feel like, for athletes to feel like they're 00:40:51.710 --> 00:40:54.130 fully supported and for coaches to feel like 00:40:54.130 --> 00:40:55.849 they're doing everything they can to make sure 00:40:55.849 --> 00:40:57.570 that that athlete is really healthy and ready 00:40:57.570 --> 00:41:01.010 to go. Yeah. And I think it's a good concept 00:41:01.010 --> 00:41:06.150 that flows, not just, let me explain it this 00:41:06.150 --> 00:41:09.920 way. So, The doctor, you've met all the benchmarks, 00:41:10.159 --> 00:41:13.480 right? They know that by the book, right, you're 00:41:13.480 --> 00:41:16.920 able to physically do these types of things, 00:41:17.099 --> 00:41:20.940 right? However, if you don't feel as confident, 00:41:20.940 --> 00:41:23.480 right, you're not going to do them in the same 00:41:23.480 --> 00:41:26.820 way. And that may put you not where those benchmarks 00:41:26.820 --> 00:41:30.820 are. Right. So two different examples here is 00:41:30.820 --> 00:41:34.010 let's say we're lifting a certain weight. And 00:41:34.010 --> 00:41:38.369 my goal for this exercise is for it to translate 00:41:38.369 --> 00:41:42.690 into rate of force development per power. And 00:41:42.690 --> 00:41:45.050 I know that you can physically lift this because 00:41:45.050 --> 00:41:47.449 you've already hit the benchmark of doing this 00:41:47.449 --> 00:41:50.909 movement before. So let's say it's like 70 % 00:41:50.909 --> 00:41:54.050 of your max. And I've seen you do your max. So 00:41:54.050 --> 00:41:56.250 I know you've done that before. You've marked 00:41:56.250 --> 00:42:00.420 it off. You're definitely able to do this. mentally, 00:42:00.599 --> 00:42:03.099 if you're not in the right space to have the 00:42:03.099 --> 00:42:05.880 intent behind it. Now, I'm not saying that these 00:42:05.880 --> 00:42:08.539 are like intent in this case is the same as the 00:42:08.539 --> 00:42:11.679 other one, but just for visualization or just 00:42:11.679 --> 00:42:14.699 for an understanding, if you don't lift that 00:42:14.699 --> 00:42:18.280 weight as fast, you're not gonna get power out 00:42:18.280 --> 00:42:20.019 of it. That type of adaptation, you're not gonna 00:42:20.019 --> 00:42:22.659 get a power adaptation out of it. You lift it 00:42:22.659 --> 00:42:25.469 really slow, you're gonna get more of a... Let's 00:42:25.469 --> 00:42:27.510 say strength, right? You lifted a certain speed. 00:42:27.730 --> 00:42:29.530 It's only it's not moving as fast as possible. 00:42:29.610 --> 00:42:31.269 You're not getting the adaptation out of it. 00:42:31.349 --> 00:42:35.389 Right. So your your capabilities are not the 00:42:35.389 --> 00:42:38.230 same. So it's not happening because your intent's 00:42:38.230 --> 00:42:40.409 not there. Right. Like mentally, you are not 00:42:40.409 --> 00:42:43.570 prepared to do the task that's being asked. Right. 00:42:44.150 --> 00:42:47.349 Another one is like sports specific. You've been 00:42:47.349 --> 00:42:50.650 in practice before. We've seen you kick a ball. 00:42:50.710 --> 00:42:53.269 I know you can kick a ball. You can move your 00:42:53.269 --> 00:42:55.670 foot to the ball, strike it and it goes somewhere 00:42:55.670 --> 00:42:57.949 and you're not, you don't get injured at that 00:42:57.949 --> 00:42:59.969 point, right? We know you can do it. We've seen 00:42:59.969 --> 00:43:03.989 you, you know, do PK practice in there. I've 00:43:03.989 --> 00:43:05.809 seen you pass. I know you can do it at all levels, 00:43:05.809 --> 00:43:08.309 right? You get into the game, you have an opportunity 00:43:08.309 --> 00:43:11.250 to score. If you don't hit the ball hard enough, 00:43:11.989 --> 00:43:13.409 it's not gonna go, it's not gonna get past the 00:43:13.409 --> 00:43:14.849 keeper, right? If you don't hit it at the right 00:43:14.849 --> 00:43:16.989 spot, right? If you don't execute the task, with 00:43:16.989 --> 00:43:18.750 full intent, it's not gonna be there. I mean, 00:43:18.789 --> 00:43:22.449 same way you get to this part, you may not feel 00:43:22.449 --> 00:43:25.710 as confident, but maybe you don't know it at 00:43:25.710 --> 00:43:28.510 that point because it's just, you're not exposed 00:43:28.510 --> 00:43:30.269 to it, you're not aware of it. In the last one, 00:43:30.369 --> 00:43:32.730 the last two examples I gave you, there's an 00:43:32.730 --> 00:43:34.710 outward response that tells you whether or not 00:43:34.710 --> 00:43:37.429 you're ready to do it, right? So I think it is 00:43:37.429 --> 00:43:39.829 important to have that information. to take those 00:43:39.829 --> 00:43:43.690 things so coaches know so you're aware of like 00:43:43.690 --> 00:43:45.929 maybe something's you know still not right for 00:43:45.929 --> 00:43:49.469 me it it can give you that outward response or 00:43:49.469 --> 00:43:53.130 i guess that external response to know okay maybe 00:43:53.130 --> 00:43:55.309 there's some stuff that i need to to continue 00:43:55.309 --> 00:43:58.010 to work on here um maybe it's not physically 00:43:58.010 --> 00:44:00.550 maybe it's in other areas but yeah it's definitely 00:44:00.550 --> 00:44:04.360 a good Tool to have and it doesn't take very 00:44:04.360 --> 00:44:06.980 long to use and obviously we don't know the scoring 00:44:06.980 --> 00:44:12.760 for you and all of this Analysis for you to be 00:44:12.760 --> 00:44:16.179 able to once they've done it here you go now 00:44:16.179 --> 00:44:18.780 you can have a conversation type of piece with 00:44:18.780 --> 00:44:21.880 With your parents if you're the athlete with 00:44:21.880 --> 00:44:23.780 the athlete if you're the parents or the coach 00:44:23.780 --> 00:44:26.239 or you know Whatever in the environment that 00:44:26.239 --> 00:44:29.179 we've talked about already To have so it's definitely 00:44:29.179 --> 00:44:32.219 a good tool to have that not many people are 00:44:32.219 --> 00:44:36.920 taking advantage of yeah and of course utilizing 00:44:36.920 --> 00:44:42.559 all of the things that lead to a proper recovery 00:44:42.559 --> 00:44:45.139 not getting injured in the first place is where 00:44:45.139 --> 00:44:48.019 we should start for sure, but if you do find 00:44:48.019 --> 00:44:51.460 yourself in a situation where you're injured 00:44:51.710 --> 00:44:54.570 whether that's a more serious injury or maybe 00:44:54.570 --> 00:44:56.769 a minor one that's going to take you out for 00:44:56.769 --> 00:45:00.289 a shorter period of time. Either way, utilizing 00:45:00.289 --> 00:45:03.110 a bit of all of this in all these different areas, 00:45:03.150 --> 00:45:05.650 whether it's the mental, the nutrition or the 00:45:05.650 --> 00:45:09.110 physical, all of this is going to lead to more 00:45:09.110 --> 00:45:11.730 transparency with coaches, sports med staff, 00:45:11.730 --> 00:45:15.110 and also just a more holistic, better recovery 00:45:15.110 --> 00:45:18.250 for your athletes. And hopefully that means a 00:45:18.250 --> 00:45:21.010 quicker return to play. Yeah, definitely. So 00:45:21.010 --> 00:45:23.940 I mean, I hope everyone can take this information 00:45:23.940 --> 00:45:27.199 in and really kind of apply it in ways that they 00:45:27.199 --> 00:45:30.900 need to or feel like they've got enough to start 00:45:30.900 --> 00:45:33.719 to ask more questions to get a better hold of 00:45:33.719 --> 00:45:37.400 their scenario because as Tiana has mentioned 00:45:37.400 --> 00:45:39.880 with the app, I mean, we definitely have a lot 00:45:39.880 --> 00:45:45.559 of resources inside of that to help you stay 00:45:45.559 --> 00:45:48.460 away from getting maybe... from maybe getting 00:45:48.460 --> 00:45:51.820 injured right or delaying that process or mitigating 00:45:51.820 --> 00:45:54.860 it you know reducing the risk there but definitely 00:45:54.860 --> 00:45:57.139 to help you in that return to play if that's 00:45:57.139 --> 00:46:00.239 the scenario that you're in when you when you 00:46:00.239 --> 00:46:02.420 come to us so i mean we definitely have the resources 00:46:02.420 --> 00:46:06.659 to help organizations or uh individual athletes 00:46:06.659 --> 00:46:11.539 themselves nice well i think that covers it today 00:46:11.539 --> 00:46:15.940 for uh injury and We hope you get out there and 00:46:15.940 --> 00:46:19.679 play and don't get injured. We've got some really 00:46:19.679 --> 00:46:23.420 fun stuff coming up here in the next few weeks, 00:46:23.579 --> 00:46:26.800 few months. So stay tuned and we'll see you next 00:46:26.800 --> 00:46:26.960 time.